Vegetable Stir-Fry with Tofu
Quick plant-based stir-fry with crispy tofu and colorful vegetables.
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Macronutrient Breakdown
Ingredients
- firm tofu
- broccoli
- bell peppers
- snap peas
- soy sauce
- sesame oil
- garlic
- ginger
- rice
Instructions
- 1
Press and cube tofu, pan-fry until golden.
- 2
Stir-fry vegetables with garlic and ginger.
- 3
Add soy sauce and sesame oil, serve over rice.
Nutrition Facts
About Vegetable Stir-Fry with Tofu
Quick plant-based stir-fry with crispy tofu and colorful vegetables.
This dinner recipe provides a moderate amount of protein with 280 calories per serving. With 6g of fiber, it supports digestive health and helps you feel full longer.
Perfect for beginners, this recipe requires minimal cooking skills and can be prepared quickly. The total preparation and cooking time is 15 minutes.
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Methodology & Nutrition Data Sources — Vegetable Stir-Fry with Tofu
How we calculate Vegetable Stir-Fry with Tofu nutrition facts: Our nutritional data is sourced from the USDA FoodData Central database (the authoritative reference used by registered dietitians and food scientists), cross-referenced with NIH Dietary Reference Intakes (DRIs) for macronutrient recommendations. Each recipe is analyzed ingredient-by-ingredient using standardized portion weights per FDA nutrition labeling regulations (21 CFR Part 101).
- Calories (280 kcal/serving): Calculated via Atwater general factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) per USDA Agricultural Research Service methodology.
- Protein (18g): Per USDA FoodData Central SR Legacy database entries, summed across all ingredients at stated portion weights. NIH DRI for protein: 0.8g/kg body weight (RDA for adults).
- Carbohydrates (28g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (12g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (6g): Dietary fiber per AOAC 985.29 method, as reported in USDA FoodData Central. FDA Daily Value reference: 28g fiber per 2,000 kcal diet.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated 2026 · Nutrition data sourced from USDA FoodData Central SR28
Frequently Asked Questions
How many calories are in Vegetable Stir-Fry with Tofu?
Vegetable Stir-Fry with Tofu contains approximately 280 calories per serving, making it a moderate option for a healthy meal.
Is Vegetable Stir-Fry with Tofu good for weight loss?
Yes, Vegetable Stir-Fry with Tofu can be part of a weight loss diet. With 280 calories and 18g of protein per serving, it helps keep you satisfied.
How much protein does Vegetable Stir-Fry with Tofu have?
Vegetable Stir-Fry with Tofu provides 18g of protein per serving, which is good for supporting muscle maintenance.
How long does it take to make Vegetable Stir-Fry with Tofu?
Vegetable Stir-Fry with Tofu takes about 5 minutes to prepare and 10 minutes to cook, totaling 15 minutes from start to finish.
Can I meal prep Vegetable Stir-Fry with Tofu?
Yes, Vegetable Stir-Fry with Tofu stores well in the refrigerator for 3-4 days in an airtight container.